Pic courtesy of FU Barbell. Truer words have never been spoken. Every day, you are not competing with anyone but yourself. Focus on that and block out all the rest. Have FUN today!!!
Warmup:
250M Row
Spider-man lunge 30’
Inchworm 30’
Duck walk 30’
Crab walk 30’
One-leg RDL to kick 30’
20 arm circles
20 over and backs
Snatch warm up – See Video below
C&J w/u (before C&J): Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
Videos courtesy of the CrossFit Olympic Lifting Seminar Staff. Two angles of Sage Burgener hitting the Burgener Warmup. Do 3 reps of each movement.
WOD:
20 Min to est 1RM Snatch
20 Min to est 1RM Clean & Jerk
Compare to 11Mar2020
Time to see how honing technique over the past 9+ weeks has worked for us. Trust in your technique and see what you can move! Coming off the holidays, your body should be well-rested and ready to MOVE SOME WEIGHT!!!
Cool Down:
Oly Wall Stretch – 2 min
Video courtesy of Albany CrossFit
Joint Strike CrossFit 